Comparing Nutrients in 1 kilogram Cabbage VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cabbage	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.62% 250kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	41% 53.5g	130g per day for Men 19-50 years
Sugars	44% 32g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	20% 14.5g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	23% 13g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	108% 430μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	407% 366mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	633% 760μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	40% 400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58.8% 4.7mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	154% 69.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 922g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cabbage versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cabbage vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 11.4 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 1.9 times more Vitamin C, 9 times more Vitamin E and 1.3 times more Vitamin K than Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Cabbage as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cabbage vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 1.9 times more Zinc than Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cabbage has 2.2 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3 and 2.4 times more Protein than Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cabbage provide inadequate amounts of Omega 3
• Both Raw Cabbage as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.